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Oldie Bicep Workout
by Old Lady wants Shred
5 athletes joined
Program Description
This bicep workout program is for individuals looking to enhance their upper arm strength and improve muscle definition. Over the course of 8 weeks you will engage in exercises that promote muscle growth and endurance, tailored to suit beginners and those with more experience. Join us to sculpt stronger, more defined arms with a program that balances challenge with achievable progress!!
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
At Home
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Apr 27, 2024 07:08
Last Edited
Jun 02, 2024 09:45
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Week 1
1 / 8 Weeks
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
10 Reps
2
Bicep Curl (Dumbbell)
3 Sets
8 Reps
3
Bent Over Row (Kettlebell)
3 Sets
8 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12 Reps
2
Zottman Curls
3 Sets
10 Reps
3
Concentration Curl
3 Sets
8 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Hammer Curl
3 Sets
12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Bent Over Row (Kettlebell)
3 Sets
10 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12-15 Reps
2
Zottman Curls
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
Day 1
1
Hammer Curl
3 Sets
12 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
3
Bent Over Row (Kettlebell)
3 Sets
10 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Stretching
1 Set
5 mins
Day 2
1
Standing Resistance Band Bicep Curl
3 Sets
12-15 Reps
2
Zottman Curls
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps